WOD

Skill-work: 3 Sets  10-12 Each B stance RDLs  10-12 Each Bulgarian Split Squats  10-12 GHD Nordic Curls or GHD Raises  Conditioning: As Many Rounds in 12 Minutes  15 HR Push…

Skill-work: 5 X 400 M Run  1:30 Rest between  Conditioning: 45secs On  /15 Secs Off Interval  DB Push Press (40/25)  Box Jumps  Ring Dips  KB Swings  

Skillwork: 8 Minutes Build to a Heavy Clean and Jerk  Complete 8 Min EMOM  2 Squat Cleans @ 75% of above weight  Conditioning: As Many Reps As Possible in 18…

Skill-work: For Time:  40 Bench Press (BW, ¾ BW)  ***Complete  3 TGU  Make sure to rest between sets  Can Modify to Phase 1 TGU and more reps  Conditioning: As Many…

Skill-work: Pause Back Squats  5 X 4  Slight Pause at bottom of Rep  Conditioning: AMR 15 Minutes  10 Supinated Strict Pull-ups  10 DB Front Squats  10 Devils Press  RX(30/20)